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Thursday

January 8, 2015

Warm-up

Row 500m
Mobility
2 Rounds of CF Warm-Up, Ring Rows & Ring Dips
10 Reps of Each:
PVC Overhead Squat
Ring Dips
Samson Lunge
Ring Rows
Sit-Ups
Back Extension
Weightlifting
Overhead Squat (3-3-3-3)
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of: 
5 Pull-ups
10 Push-ups
15 Squats


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